WOD
 | Mon, Jan 31 2022 |  |
| CrossFit 20220131 | Home WOD 20220131 | 20220131 The Strip CrossFit |
CrossFit 20220131
(Reps, Rx2, Rx3)
Warmup
EMOTM x 4
- 20 secs of Plate Hops
- 40 secs Rest
DB Stepup Warmup
DB Push Press Warmup
5 Rounds (2 MIns/Round)
- 20 DB Box Stepups (50/35), (20/16 inch)
- Max reps of DB Push Press
- 2 min rest between rounds
Rx2: 35/20 DB or KB
Rx3: 20/10 DB or KB
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| Brittney | 60 Rx2 | 25# | | Coach B | 247 Rx3 | | | Sara | 206 Rx3 | | | Tracy L | 133 Rx3 | 15# | | Primadelia | 131 Rx3 | | | Omar | 100 Rx3 | 25# | | James H | 86 Rx3 | 30# | | Lisa | 80 Rx3 | 15# | | Ankur | 57 Rx3 | 30# stepups, 25# presses | | Elizabeth J | 87 | 10# presses |
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Home WOD 20220131
(Reps)
Warmup: 3 Rounds
- 12 Walking Lunges
- 9 Pushups
- 6 Flat Foot Mountain Climbers
- 30 Secs of Burpees
WOD: 5 Rounds (2 Mins per Round)
- 20 Weighted Step-ups
- Max weighted Shoulder-to-Overhead
- 2 Min Rest between each round
Record total Shoulder-to-Overhead reps completed across the 5 rounds. Each round is 2 minutes long with a 2 minute rest between rounds. During the 2 minutes of work you'll perform 20 weighted stepup (10/leg) then as many shoulder to overhead presses as you can in the remaining time for that 2 minute round. Rest 2 mins then repeat.
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20220131 The Strip CrossFit
(Reps)
Warmup: row and stretch
Strength: 6-6-6-6 back squats
Build to heavy, superset with 10-15 weighted knee raises
WOD: 6 rounds
1 minute:
7 burpees
Max front squats
1 minute rest
Rx: 135/95
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